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A few years ago, a friend showed me a habit tracker she absolutely loved. Each month was written out, with one spot for every day of the month — January had 31 dots, February had 28, and so on. Every day she completed her habit, she colored in a dot. She called it the “Stupid F*ing Dots” (or SFD for short), and it really helped her exercise consistently. She found something that worked for her, and I was genuinely happy for her. But it also made me realize something uncomfort

Picture it: It’s Saturday afternoon. You knocked out your long run that morning, and you're feeling pretty good about yourself… but also ravenously hungry. You’re confused because you did  have an energy gel during your run. Yet here you are, opening the pantry every five minutes like you’re hoping the snack fairy has finally shown up at your house. You keep telling yourself to “be good,” and then eventually you cave — grazing from pantry to fridge, beating yourself up with e

When I was growing up, I was called “chubby,” which was apparently a perfectly acceptable word to use in the 80s. I was embarrassed that my jeans were “Pretty Plus” sizes. My mom was always going on a diet, and most of the time, my sister and I went on the diet with her. When I was in middle school, my mom and I went on a road trip with my aunt. My mom forgot to tell her that we were both “on a diet,” so she brought a grocery bag full of junk food for the road. My aunt was so

Tired, cranky, craving carbs, and wondering why your health habits won’t stick? Sleep might be the missing piece. See how one client turned everything around—starting with rest.

Walk down the supplement aisle and it’s easy to feel like you should be taking half the bottles on the shelf. Vitamin D for energy....

Fiber: not exactly sexy, but it’s the MVP for anyone navigating the perimenopause-to-menopause rollercoaster. Think of it as nature’s broom—sweeping away hormonal chaos, mood swings, and hot flashes.

Gut health for women is more than just digestion—it affects hormones, mood, energy, and more. In midlife, your gut shifts right along with your hormones. This post breaks down what the latest research says about the gut-hormone connection, why your microbiome matters, and how simple food-based habits can help you feel better from the inside out—no fads, powders, or perfection required.

Easy, affordable dinner ideas you can toss together in minutes—no chef skills required.

August hits, and suddenly life turns into a mix of drop-offs, pickups, endless emails from school, and wondering if the lunchbox from last year will ever stop smelling weird. Schedules shift. Evenings get busier. And it can feel like your healthy habits are the first thing to go.But here’s the thing: a schedule change doesn’t have to mean your wellness habits get bulldozed.

If cutting carbs feels like self-punishment and you wonder why diet culture doesn’t stick, here’s a fresh mindset: focusing on adding nutrient-rich foods—not restricting yourself.

Let’s get one thing straight: if your waistline has been expanding faster than your patience since hitting your 40s or 50s, it’s not because you’ve suddenly forgotten how to eat a salad. This isn’t about willpower—it’s about hormones.

Small lifestyle changes in nutrition, exercise, sleep, and stress management can keep your heart healthy and strong for years to come.

Long road trips often mean limited options for healthy eating. By bringing your own nutrient-dense snacks, you can keep your energy up.

Will adding more minimally-processed foods really make a difference?

With sky-high food prices, learn ways to eat healthy on a budget

Sweet potato toast is a unique, tasty, and nutritious way to include more veggies in your day.

We've all heard about eating or fasting certain times of the day. How important is it to reaching your goals?

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The holidays are a time when family and friends gather together, and food is usually a huge part of the celebration. For most people,...

How to set up your kitchen environment that makes healthy eating a snap. No willpower needed!